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Black rice
CARBS
34g
PROTEINS
8g
FATS
2.7g
Quantity: 100g
Glycemic Index: 55
Glycemic Load: 19
Fiber: 3g
Key Nutrients: Anthocyanins, vitamin E, fiber
Health Impact: High carbohydrate content can lead to increased blood sugar levels and require careful management of insulin response and digestion time.
💉 Suggested Bolus
Pre-bolusing or using a dual-wave bolus may help manage the blood sugar rise after consuming black rice.
🍽️ Best Paired With (Veg)
- Grilled tofu – Provides high-quality protein without additional carbs, supporting blood sugar management.
- Avocado salad – High in healthy fats and fiber, helps to moderate blood sugar spikes.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein helps to stabilize blood sugar levels.
- Baked salmon – Rich in omega-3 fatty acids and protein, supports overall metabolic health.
🥄 Smart Substitutes
- Cauliflower rice – Significantly lower in carbs, helps maintain steadier blood glucose levels.
- Shirataki rice – Very low in carbohydrates and calories, aids in glucose control.
- Broccoli rice – Lower in carbs and provides additional fiber, which can help slow glucose absorption.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact as the body begins to digest the food.
- 30–60 min: Moderate rise in blood sugar, depending on portion size and individual response.
- 2–3 hr: Blood sugar begins to stabilize as the high fiber content of black rice slows digestion.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about Black rice
Is black rice a good option for a low-carb diet?
Black rice, while nutritious, is higher in carbs than other alternatives like cauliflower or shirataki rice and might not be the best option for strict low-carb diets.
Can eating black rice help with diabetes management?
Black rice has a lower glycemic index compared to white rice, but it's still relatively high in carbs. Portion control and pairing with low-carb, high-protein foods are essential for managing blood sugar levels.
Download the Full Metabolic Intelligence Report (PDF)
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